WOD Blog

WOD Blog (143)

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Wednesday, 22 February 2012 Written by Michael Pommerening

Published in WOD Blog

What is CrossFit? Watch THIS!

WOD

For time:

10-1
HSPU
Push-ups
Burpees

Post time to comments and BTWB.

Diet of the year 2606

Tuesday, 21 February 2012 Written by Michael Pommerening

Published in WOD Blog

100%

"How much of the American diet will be composed of suger by 2606 according to obesity researcher Stephan Guyenet. He came to the conclusion by tracking sugar consumption since the early 19th century. In 1822, the average person ate an amount of sugar equal to that found in a 12-ounce can of soda every 5 days; today, that amount is consumed every seven hours."
-amNewYork 2/21/12

WOD

3 rounds for time:

500m Row
9 Power Snatches 95/53
9 OHS
9 Pull-ups

Post time and load used to comments and BTWB.

The Health Curve

Monday, 20 February 2012 Written by Michael Pommerening

Published in WOD Blog

WOD

15 minute AMRAP

5 BW Deadlifts
10 Kettlebell Swings 24/16
15 Wall Ball Shots 20/14

Post loads used and rounds/reps to BTWB.

2/18/2012 - Ground to Overhead

Saturday, 18 February 2012 Written by Super Admin

Published in WOD Blog

2/18/2012

Warm Up:

Gotham Warm Up

WOD:

3 Rounds
20 Ground to Overhead (95/65 lbs)
800m Run

Post Times to Beyond the Whiteboard.

2/17/2012 - Muscle Ups

Friday, 17 February 2012 Written by Super Admin

Published in WOD Blog

2/17/2012

Warm Up:

Gotham Warm Up

WOD:

30 Muscle Ups

Post Time to Beyond the Whiteboard.

Sub for Muscle Ups is 120 Pull Ups/120 Ring Dips

2/16/2012 - Deadlift/TGU

Thursday, 16 February 2012 Written by Super Admin

Published in WOD Blog

2/16/2012

Warm Up:

Gotham Warm Up

WOD:

Deadlift
1-1-1-1-1-1-1

Then

Turkish Get Ups
50 Reps

Post Total Load for Both to Beyond the Whiteboard.

Roasted Pepper Chicken

Wednesday, 15 February 2012 Written by Michael Pommerening

Published in WOD Blog

WOD

3 Round for time:

500m Row
19 Pull-ups
11 S2OH 135/83

Post loads used and time to comments or BTWB.

S2OH means, from the front rack position, either Press, Push Press or Push Jerk the load to the overhead position. Shoulder to (2) Over Head.

Here's a cooking tip on how to make great chicken: My Paleo Kitchen.

2/14/2012 - Squat and Row

Tuesday, 14 February 2012 Written by Super Admin

Published in WOD Blog

2/14/2012

Warm Up:

Gotham Warm Up

Skill:

Back Squat
5x5

Post Loads to Beyond the Whiteboard.

WOD:

Row 2k

Post Time to Beyond the Whiteboard.

To Our Bunker Members:

Unfortunately, due to circumstances beyond our control The Bunker is closed until further notice. We will keep everyone posted via email or the website as we have updates. Please feel free to attend any class in Fleetwood in the interim.

2/13/2012 - 100-75-50-25

Monday, 13 February 2012 Written by Super Admin

Published in WOD Blog

2/13/2012

Warm Up:

Gotham Warm Up

WOD:

100-75-50-25
Air Squats
Push Ups

Post Time to Beyond the Whiteboard.

To our Bunker members:

Thank you for bearing with us and the workout conditions as we resolve the gym issues. We are doing our best to resolve ASAP and can promise that despite the less than ideal conditions, the intensity level of the workouts will not be compromised. As always, we encourage anyone to come to the Fleetwood facility anytime!

Red light, Green light.

Friday, 10 February 2012 Written by Michael Pommerening

Published in WOD Blog

WOD: Tabata AMRAP

Given 40 rounds of 20 seconds of work and 10 seconds of rest, complete as many reps of the following, starting from the top. Complete 40 reps of each movement before moveing on to the next (notice the Bear crawls are only 10 reps):

Pushups
BoxJumps
Press 45/33
Double Unders
Wall Ball Shots 20/14
Bear Crawl (50 feet) x 10 reps
Squats
Burpees
Lunges

If you complete all movements before the 40 rounds are up, then start again at the beginning.

Post total reps.

2/9/2012 - Gotham Bear Complex

Thursday, 09 February 2012 Written by Super Admin

Published in WOD Blog

2/9/2012

Warm Up:

Gotham Warm Up

WOD:

Gotham Bear Complex

5-4-3-2-1
Power Clean
Front Squat
Push Press
Back Squat
Overhead Squat

Rx is 115/75

Post Times to Beyond the Whiteboard.

Unbroken

Wednesday, 08 February 2012 Written by Michael Pommerening

Published in WOD Blog

Mini-Flight

5-10-20-30-20-10-5

Complete reps with unbroken Double Unders. Do 5 burpees after each set and each break in a set. Only move to next set when the required reps are completed unbroken.

10 Minute Squat Bottom Hold